WEBVTT

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如果我話畀你知

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有一樣嘢，做咗可以即刻改善腦部

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包括情緒同注意力

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如果我又話畀你知呢樣嘢

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效果持久，而且可以預防腦疾病

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例如抑鬱症或者腦退化

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你會唔會做？


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會！

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我係講緊運動帶來嘅好處

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只要郁動一下

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就可以即時、成世噉

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保護你嘅腦部

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我想同你講一個故仔

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就係作為神經學教授嘅我

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係點利用自己對神經科學嘅深入了解

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喺自己身上做實驗

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同埋我點樣發現

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運動點解係

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最改變你嘅腦部嘅一樣嘢

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作為一個神經學家

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我知道，我哋嘅個頭裡邊嘅腦部係

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人類已知最複雜嘅結構

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但係，討論個腦係一回事

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用眼望住個腦又係另一回事

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呢個係一個真嘅人腦標本

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我哋今日要討論佢嘅兩個重要部分

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第一部分係你嘅額頭後邊嘅前額皮質

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佢負責決策、注意力、反應同埋性格

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第二部分係顳葉裏邊

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腦部有一左一右兩個顳葉

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顳葉裡邊有個結構

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係同你嘅長期記憶力好關鍵

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呢個結構叫海馬體

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海馬體一直令我好著迷

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點解一瞬間嘅事

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譬如你嘅初吻

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或者你第一個細路出世嗰時

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可以形成一個成世、永遠嘅記憶

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而又可以改變你嘅腦部？

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我就係想搞清呢樣嘢

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我想喺啲人建立記憶嘅時候

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記錄喺佢哋海馬體裏面

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個別腦細胞嘅活動

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同埋破解神經細胞之間

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短暫脈衝嘅電流
即係神經之間溝通嘅嘢

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係點樣令我哋可以形成新嘅記憶

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幾年前
我做咗件喺科學界唔尋常嘅事

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我原本係一名神經學嘅正教授

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但係我決定徹底轉換我嘅研究方向

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因為我遇到咗一啲奇妙嘅


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可能改變好多人生命嘅嘢

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所以我決定研究佢

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我無意中
發現同親身體驗咗

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運動帶畀腦部嘅改變

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其實我當時正喺記憶研究嘅高峯

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數據不斷咁入嚟

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我開始喺我嘅研究領域出名

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事業都可以話如日方中

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但係我一行出實驗室

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我就發現

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自己毫無社交生活

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我用咗太多嘅時間

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自己一個人喺黑房度研究腦細胞

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（笑聲）

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我好少運動

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我肥咗二十五磅

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仲係講緊我幾年之後先至意識到肥咗

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自己當時真係覺得好慘

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其實我唔應該覺得好慘

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我自己一個人去參加激流划艇
因為我冇朋友

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返嚟之後

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（笑聲）

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我心諗：「天啊，
成個激流划艇最孱就係我啦。」

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我下定決心，我話︰

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「我唔會再做漂流旅行團裡邊

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最孱嘅人。」

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所以我去咗健身房健身

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我上各種嘅健身堂嗰陣

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我都留意著我嘅 A 型性格

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我咩都試暈晒

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搏擊、跳舞、瑜伽、步態

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一開始好辛苦

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但係我發覺每次流好多汗之後

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我嘅心情變返好好，人有返活力

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於是乎我繼續去健身

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開始覺得身體強咗

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自我感覺好咗
仲減埋嗰 25 磅㖭

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堅持咗健身一年半之後

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我注意到一樣嘢

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我坐喺度寫研究經費申請時

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我有咗一個

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我從未有過嘅諗法

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就係

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「咦，今日嘅經費申請寫得好順喎。」

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所有嘅研究人員聽到…

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（笑聲）

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係啊，所有嘅研究人員聽到都笑

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因為經費申請好難做

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你要諗出嗰個價值百萬美金嘅課題

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諗到甩晒啲頭髮

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我發現我嘅經費申請


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之所以寫得好順利

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係因為我比以前專注咗好多

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而我嘅長期記憶
亦即係我研究嘅課題

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亦都好似好咗

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我將全部嘢擺埋一齊來諗

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我做嘅運動可能

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喺度改變緊我嘅腦部

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不知不覺，我喺自己身上做咗個實驗

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身為一個好奇嘅神經學家

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我去查關於

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運動對腦部影響嘅文獻

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我搵到愈嚟愈多文獻

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驗證咗我喺自己身上體驗到嘅嘢︰

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心情變好，能量增加
記憶變好，注意力增加

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我越知得多

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就越覺得運動嘅力量大

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因此我做咗一個重大決定

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就係徹底改變自己嘅研究方向

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宜家，經過幾年研究

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我得出呢個結論：

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運動最能夠改變你嘅腦部

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有以下三個原因︰

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第一，運動即刻對你嘅腦部起到作用

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一次運動就會立即提高神經遞質嘅分泌

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譬如多巴胺、血清素、去甲腎上腺素

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令到你嘅心情馬上變靚

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我就有呢種感覺喇

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我嘅實驗室證明

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一次運動就可以

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提高你轉移注意力
同集中注意力嘅能力

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而呢個效果至少可以保持兩粒鐘

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最後，研究仲發現

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一次運動就可以縮短你嘅反應時間

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即係話

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你可以更快咁接住
一隻就快要跌落地嘅星巴克杯

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好緊要嘎

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（笑聲）

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但係呢啲好處唔長久

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所以你需要好似我噉

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改變自己嘅運動習慣


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提高心肺功能

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來令到個效果得以長久

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至於持續噉做運動之所以有長期嘅效果

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係因為佢會改變腦部嘅構造

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生理機能同功能

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或者由我最鍾意嘅海馬體講起

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海馬體…

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運動其實會促使海馬體製造新嘅腦細胞

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啲新嘅腦細胞仲會變大

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使到你嘅長期記憶增強

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對你同我都係

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第二，神經學兩個經常發現嘅嘢係

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長期運動

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會增強前額皮質嘅注意力功能

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噉唔單止改善你嘅注意力

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海馬體仲會變大

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而且，運動唔單止令你短期有好心情

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仲會長期都有好心情㖭

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所以長遠嚟講
快樂情緒嘅神經遞質就會多咗

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但其實，運動最重要嘅一點係

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佢可以保護你嘅腦部

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你可以將腦部諗成一舊肌肉

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你運動越多

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你嘅海馬體同前額皮質
就會變得更強更大

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點解呢個重要？

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因為前額皮質同海馬體

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係兩個最容易發生病變

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同衰退嘅區域

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如果你成世人多啲運動

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雖然唔會醫好失智或者阿爾茲海默症

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但係你會

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強化你嘅海馬體同前額皮質

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令到呢啲區域冇咁容易有呢啲病

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你可以將運動諗成一個

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你幫你個腦設立嘅福利投資計劃

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甚至比嗰個仲好
因為你連錢都唔使放入去

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宜家有人會問

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「Wendy，你嘅演講好有趣，

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但係我凈係想知道一件事，

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有效果嘅最小運動量係咩？」

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（笑聲）

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我嘅答案就係

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好消息先

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你唔洗去練三項鐵人

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關鍵係每個星期運動三至四次

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每次至少半粒鐘

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要做提高你心率嘅有氧運動

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仲有就係

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你唔洗買好貴嘅健身計劃

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你只要喺屋企附近快步行多個圈

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見到樓梯，就行樓梯

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喺屋企做真空收腹練習
同去做有氧操一樣有用

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我由記憶研究嘅先驅

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變成研究運動嘅人

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由研究腦部最深處

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到發掘運動點樣改善腦部功能

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宜家，我嘅研究目標

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係研究比啱啱同你哋講嘅嘢
更加深入嘅嘢

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而唔係頭先講到
「每個星期三至四次每次半粒鐘」嘅嘢

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我要研究嘅

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係點樣針對你嘅年齡、體魄、基因

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去制訂運動方案

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來達到最大嘅效果

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來改善你腦部嘅功能

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同埋來終生保護你個腦部

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但係，講同做係兩回事

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亦因為我係個持牌嘅健身教練

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我想叫你哋宜家企起身…

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（笑聲）

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我哋就做一分鐘嘅健身

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我講咩，你就做咩

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記得唔好打到隔籬左右

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音樂！

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（節奏感嘅音樂）

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5,6,7,8
右，左，右，左

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講：「我依家好強壯喇。」

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一齊講

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觀眾：我依家好強壯喇

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講者︰各位女士講，我係女超人

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一齊講！

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觀眾：我係女超人

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講者︰大聲啲講！

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新動作，左勾拳，右勾拳

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我受到鼓舞！！講！

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觀眾：我受到鼓舞！

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講者︰最後一個動作，拉落來
右，左，右，左

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我依家好興！講

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觀眾：我依家好興！

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講者︰搞掂！做得好！

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（掌聲）

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多謝

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我想同你哋分享最後一樣嘢

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就係，將運動融入你嘅生活

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噉唔單會令你心情更好、免疫力更強

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仲會令你腦部遠離不治之症

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令你嘅生活變得更好

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多謝

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（掌聲）

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多謝

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（掌聲）